tues, aug 24, 2010

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

post loads, notes and times to comments


Krazy said...

@ Paul Klein

That'd be legit. Definitely going to look into it. I'll keep you posted.

Michael said...

Coach or anyone-
Running is a MAJOR weakness of mine. Before regionals I did about 2x 20-30 min light runs each week and found that it really helped my leg stamina and obviously my endurance running.
Should I add these onto this programming or are there any other suggestions on how to best improve leg stamina and running endurance on top of this program?
Thanks for the tips

Soren said...

A: 60kg
B: 40kg
C: 60,70,75,77,79kg

Didn't have much juice today.
The B was interesting, I would advice to do a fair bit of practise with a bar


Bear said...

Martin A and myself, will carry something on a few of the sprints in PM-part. There will be a sandbag event at the Fit as fck-comp 25/9 in Denmark.

PTS said...

A. 155x5
B. 65,85,95,115,115
C. 155,170,185,200

Peps (Pete Seguin) said...

A. 155 x 5
B. 135, 115, 115, 115, 115
C. 135, 155, 175, 195, 205

A. Once I loosened up, the cleans got better. Yesterday's halting snatch deads made me realise I wasn't keeping my shoulders slightly over the bar prior to the second pull. I assummed this applied to cleans as well and it felt like the pulls were stronger and faster.

B. 135 wasn't too bad but I went lighter after the first set to work perfect form.

C. Felt great!

Martin Altemark said...

A. 60kg
B. 40kg
C. 75kg, 80kg, 82.5kg, 85kg, 85kg
3 sets of 4 squats as per yesterday. A bit lower weight than rxd.

A+B = awesome. C = heavy, might be due to much overhead work this weekend? I am weak at PJ compared to PP and SJ. Also messing with hand position. Greg told me to hold wider and keep elbows lower than I'm used to, this might also explain it.

Coach, second WOD is eeringly similar to announced WOD at the challenge were entering in Sept (amrap 10 mins of 5/5 KB snatch@32kg, 200m run with 40kg sandbag, 10 burpees). Should we use those movements instead of 400m run and pullups?

DAVE X said...

A. 155x5 sets
B. 95/95/10/105/115
---> Movements felt very awkward at first. Practiced with PVC prior to movements.
C. 155/160/175/190/200
---> Started off too light, but recovered to hit a PR at the end. Might've had another 5 or 10 lbs in me...

Bear said...

A - 72.5 kg
B - 20-40 kg
C - Up to 90 kg PP, fail PJ. 1.1.1 with 70 kg 2 sets, and 50 kg 2 sets

A = no probrem. B = poor balance in bottom. C = My shoulders and elbows started to ache, and everything collapsed in the end. This happens sometimes when I stretch and practice overhead a lot, which I have the last few days. Almost feels like a tennis-elbow. Any good rehab-excercises anyone?

David said...

A. 67kg all sets
B. 40, 40, 45, 50, 50kg
C. 70, 80, 91, 95 (F, F, 1)

Happy to get the SJ after failing on the PP and PJ on the last set.

Marshall said...

A. 145,145,150,150,155
B. 95 for all
C. 135,145,165,185,190,205

PP felt good, weight was flying up.

Will do PM workout in a couple hours.

Angelo Fosco said...

A. 165lbs for all sets. Felt very light.

B. 95lbsx3 and 115lbsx2

C. 195, 205, 215, 230, 240 (barely failed P.P. barely completed the P.J. and S.J. but got it!)

Note: For PM Theres a track with a really thick bar that I may be able to use chin ups for, but it's really thick. Don't know if I'll be able to get 20. We shall see.

Johan R CF Kalmar said...


A. 70 all sets
B. 20 one set, then 30
C. 70-75-72,5-70-65

Marcus Filly said...

65% of best clean or power clean?

BK said...

B: 65
C. 195,200,195,195,195

matt said...

B. 95,95,95
C. 165,185,205,205,205

Loved the Tall Jerk. Helped me out a lot w my drop.

Steve Howell said...


A: 155x5
B: 105x3/115x2x
C: 175/185/195/205/215(fail of PP)

Curt M said...

A) 165/175/175/185/185



Slater Coe said...

15 chin ups
Row 250 m
10 burpees
Row 250 m
15 chin ups
Row 250 m
10 burpees


Michael said...

A. 185 all sets
B. 95 all sets
C. 185, 205, 215, 225 (Failed on SJ)

Stopped after 4th set due to the fail. Again.. stronger than I am fast b/c I got the push press and failed the jerk. Everything felt great though- last rep just got a little out in front of me.

Doing P.M. tonight after classes

Brent Maier said...

Signed up for the big dawg challenge yesterday. Might have to do these back to back today because of schedule. I'd love to hear any critiques on yesterdays WOD, feel free to email me.

Besser said...

A. 135,135,135,145,145
B. 75,75,80,85,90
C. 155,165,185,195,205

Will do PM workout after work

Marshall said...

Burpees and CU's felt good.
Run times were 1:28,1:30,1:29,1:30,1:31. Paced the 400m off outside, ran on dirt/gravel.

Krazy said...

A) 155 all sets
B) 75-75-85-95-95

I misread the way we were supposed to do part C. I built up to my fail on PP THEN started the 1.1.1x5 which SUCKED.

225-205-205-205-205 many fails throughout on the Power Jerk. Flexibility limits this movement.

Martin Altemark said...

part 2:

did 3 rounds as rxd first with run times: 1:13, 1:17, 1:22
then with same rest time
10 burpees, 5/5 KB snatches@32kg, 200m sandbag run@42kg: 2:42 (1:39 "run"), 2:37 (1:33)

Crushed. Stoked about these cycles. If I don't die from them (totally possible option) it will be the best EVER.

Stahl said...

Part I.
A. 135X2, 145X2, 150
B. 70,75,80,85,90
C. 145,155,165,175,190 (5# PR)

Cleans felt good - focusing on DL then explosion helped a lot (like halting snatch DL yesterday)
Jerk balance and Tall jerk helped a lot with form - like it a lot
psyched with PR, especially since my shoulders were tired.

Part II. (took 20 minute break then did part II because pm is booked)

1:28,1:27,1:25,1:25,1:23(last one 100%)

Had very little gas for this, so excited I kept it all sub-1:30. Tried to go hard while maintaining form. Took about 3-5 big breaths btw burpees and pull-ups, then right into the run.

Poly said...

A. Worked up to 185
B. All @ 95
C. 205, 215, 225, 235, 245, 255 (on last one did push press and push jerk, then wrists told me to fuck off, I think I had 10 more lbs in me.

Part 2 to follow.

Alex Duncan said...

a. 155 all sets
b. 95, 105x4
c. 155, 170, 180, 180 f

Hip speed is slow from yesterday it seems.

Brandon said...

A. 155, 165x4
B. 135x5
C. 185/205/215/225

Barely locked out the PP on the last set. Cleans were light. Felt good to work on getting under the bar on B.

Jon Sinclair said...

A. 60, 70,70,70,80 (couldn't hold the bar to do the hang clean with 80kg, so just did 2 power cleans)
B. 30, 40, 40, 40, 45kg
C. 60, 70, 75, 80kg

Erik Luber said...

A. 50 kg
B. 25 kg, 30, 30, 35, 40
C. 40 kg, 50, 55, 60

Got the hang of B near the end. Power jerk definitely my weakest link on C. Feel like split jerk is progressing nicely.

Drew said...

A. 5 sets @ 150
B. 95/105/105/110/115
C. 155/165/180/190/200 started a little light but ended up with a pr for Push Press

Paul Smith said...

A: 190lbs all sets
B: 115lbs all sets
C: 165, 185, 205, 225, 245(failed PP)

PM: Modified
-subbed unachored situps for chinups (trying to work on weakness)
-Subbed 400M hill sprint @ ~30-40% incline. (up 200m and back)

push to close to 100% on last one

Bear said...


1: Fast / unbroken / 1:20 min
2: Kinda fast / unbroken / 1:29 min
3: Not fast / unbroken / 1:39 min

Last 2 rounds with 23 kg boxingbag for 200 m

4: Kinda slow / 10+10 / 1:20 min
5: Slow / 10+10 / 1:24 min

Ran a small hill, increasingly steeper, with turn-around at 200 m. Fastest time there is around 70 sek so the first round was spot on, but then it went downhill from there...not just at the turn-around.
Wanted to carry something (1 event in Fit as Fck-comp on 25th) and used my old boxingbag for the last 2 rounds. Forgot my KB at work so I just did more pull-ups.
Ring pull-ups made that part slow, gave myself a break in the end and skipped unbroken but that felt stupid afterwards. A couple of minutes rest would have fixed that.

Chris Dunkin said...

A. 185
B. 75
C. 165,175,185,205 1pp/1sj

F'ed up in the head this morning. Could not find the intensity. Did 2.2.2 on C for some unknown reason.

John@CFWC said...

A. 170, 185, 185, 205, 195#
B. 95 for all
C. 145, 155, 165, 175, 185
Forgot to write down WOD before I went to the gym. Thankfully I only screwed up A. Should have done all sets at 185#. Will do 2nd part in 5 hours. Drills in B were very helpful with C.

Adam Rogers said...

A - 135lbs for all, worked on speed of the bar for power cleans, and speed on the drop for mid-hang cleans

B - 45x2, 65x2, 95

balance was off for first couple, then realized i wasnt going wide enough. tall jerk was good, felt quick and solid.

C - worked up to 205. power jerk turned out to be the hard part for me. would have liked to have tried more but ran out of time.

brian cilento said...

had to skip last few work outs, wife was away and between work and kids could not get away. so did yesterday's today and might do part 2 of today's tonight and get back on schedule. not sure anyone cares, sorry...

a:225, 225, 225 need to work on my grip
b:95, 115, 125 was worried about time so stopped here
d: 225, 225, 225, 225

Jen Osborn @CFN said...

not sure what my max is on power cleans...

kept A and B pretty light working on speed and tech.

A. 115
B. 65/95/95/95
C. 100/110/120/130/140

part 2 a little later ..not sure how the unbroken cu will be after a couple sets but i will try!!! time to polish the hands up!!!!

Ben Priestley said...

Monday training, done on 8/23:

A. 155# x3
B. 81.5# (1,f,1,1,1); 87.5#x5; 93.5#x5.
C. 115# x3
D*. 165# x4

Notes: Ran out of time at noon session, so D was finished in the evening. B - found the timing at rep 4. 70% and 75% of 1RM felt easy by the end. D. On bottom of squat, I was using my right leg more than my left. This makes sense given my left knee issues (Osgood Slaughter's condition). I'd like to be aware of balance and try to load my legs evenly next time.

Johan R CF Kalmar said...
This comment has been removed by the author.
Johan R CF Kalmar said...


Subbed AMRAP 1:20 min 45 pound thruster for run (injured foot). Tried to pace 90 % and same reps every round (failed totally) :)

1 37
2 32
3 27
4 20
5 24

Brian Gregory said...

Done at approx 1430

A. 170# (% of full cln) - very easy
B. 95# - very light
C. 185, 185, 190, 195, 200(f-PP) - PJ and SJ easy

Will do PM in approx 4 hrs

Greg said...

Sore as hell today. Long layoffs do that to me more as I get older.

KStar MobilityWOD from 8/23
Walk dog
Burg W/U

A. 85/85/95/95/100 - weight was ok, but could have been a little heavier. Worked well to loosen me up the rest of the way.
B: 95# - good weight here for me for form work. Took a few rounds to settle into the jerk balance.
C: 135/145/150/155/165 - very conservative about starting weight, but was unsure of my PP capacity (max SJ of 200). Could probably have managed close to 180 on PP at a guess. Shrug.

Not sure I will get to the Conditioning today. We'll see. If not, I'll eat that elephant in the early am.

Chelsea said...

A. 110 lb
B. 75 lb
C. 95, 100, 105, 110, 115, 120, 125, 130, 135 (f)
Felt good on part C. my goal was 115 There was a floater workout at the southwest regionals that was 20 shoulder-OH and 40 burpees. at that time i had to split jerk every single shoulder-OH. being able to pushpress 130lb was really cool today!

Pt 2.
Scaled to 12 chinups just to keep moving
400m run with a 200m run turn around
1:37, 1:43, 1:53, 1:35, 1:37

Nothing really felt right in the second wod. slow and tired, but i am glad its over now!

Chelsea said...

A. 110 lb
B. 75 lb
C. 95, 100, 105, 110, 115, 120, 125, 130, 135 (f)
Felt good on part C. my goal was 115 There was a floater workout at the southwest regionals that was 20 shoulder-OH and 40 burpees. at that time i had to split jerk every single shoulder-OH. being able to pushpress 130lb was really cool today!

Pt 2.
Scaled to 12 chinups just to keep moving
400m run with a 200m run turn around
1:37, 1:43, 1:53, 1:35, 1:37

Nothing really felt right in the second wod. slow and tired, but i am glad its over now!

Anonymous said...


A: 140#,140,140,140,140
B: 65#,65,75,75,75
C: 165#,180,190,195,200

A and B were perfect to work on form as prescribed.
C: Perfect weight and increments. Push press went well. Power jerk needs work.

P.M (completed 4 hrs after a.m)


Done on treadmill since no pull up bar outside or near 400m track.

Recovery efforts were excellent as I felt primed for second workout.

OPT said...

michael, if you have done it at that intensity and it has helped it has nothing to do with your engine so keep up as is just do NOT go into anything that makes you feel like you need a PWO meal after...just means that you are improving skill of it which can help once you get the engine up to par...will work alongside this program for you specifically AM on rising...

OPT said...

martin, yes

Anonymous said...

Hello all, have been following your blog for a while whilst struggling with some back problems that have made me unable to train. Recently I had an MRI done and the results showed a symmetrical bulge of the annulus at L3-L4, a minor annular teat at L4-L5, and a minor disc protrusion at L5-S1. Also There is some facet joint irritation in L5-S1. I was wondering if anyone on this blog has had problems with there back similar to this or knows what can be done about them. I'm hoping to be able to train again at some point in my life so any suggestions are welcome.



Lars said...


A. 185 x 5
B. 95 x 5
C. 205, 205, 225, 235, 245


1:41/1:44/Missed timer button/1:58/1:51

Cleans felt strong and smooth.
Jerk balance and tall Split jerk were good practice.
PP/PJ/SJ felt better then they have recently - maybe the practice?!

Runs felt hard after burpees and pull ups. All burpees were quick and pull ups UB. 4th run was the worst, last one I sucked it up a bit and had someone run it with me.

Gotta take it easy tonight, very physical day. Biked back and forth from the gym x 2, cut the grass, chores etc...

Drew said...

PM - subbed 500m row for run since I didn't have a pull up bar by a 400m track.
pretty unhappy with my numbers, my legs just felt like lead today on the rows. Burpees felt ok and pull ups were all unbroken.

Alex Duncan said...

Part 2:

All Burpees were fast, all pullups unbroken. Run done with a 200m turn around and up hill on the way back. Quite difficult. Only did 3 sets because of hand tears:
1:26, 1:38, 1:36

Chris Castillo said...

A. 180x5
B. 135, 155, 175, 195, 195
c. 175, 185, 195, 205, 215

Push press was my limiting factor on C.

Love the program, proud to be part of the Big Dawg community.

Anonymous said...

AM 8am

PWO:600ml goats milk
60 min: 2 chicken thighs, coconut flakes, handful strawberries

empty stomach since 10am

PM 2:30


PWO: 750ml goats milk
90 min beef, zuchini, yams, avacado and olive oil

Poly said...

@ Micheal, I am right where you are with the running. Even at my fittest, running is a massive chore. Let me know if you find anything out that works.

Part 2. 1:30, 1:36, 1:42 and done.
Rested 5 mins and ran just 400 @ 1:23 & 1:22.
Just like the ugliest child in the world is beautiful to it's mother, this workout was beautiful to me. Very happy.

Lisa M said...

No part 1 for me as i did clean work yesterday. Snatch work today for me 8x1 hang squat snatch PRd at 90# then 8x1 squat snatch PRd at 100# with PERFECT technique. So as frustrating as my oly training has been i am seeing significant improvement in technique now i just need to build my strength back up and still need to improve speed under bar.

Did part two about 1.5 hours later

did first 4 sets of pullups all UB which is HUGE for me as i have not been doing much of these and 20 is close to my AMRAP best so wooo hooo quite happy with that. Last set was 14/6

Kept all 400m under 1:39 had to bail on the last run as i was feeling a tug in my calf and not willing to risk injury at this point.

Almost saw pukie after round 3 but held it together. WOW my metcon sucks right now!

Lindsey said...

WOD @ Rut's this morning...
Shoulder Press 5-5-5-3-3-3: 45/55/65/75/85/95(2)pr

AMRAP KBS 1 pd in 3 min... 62

PM did part 2... no pullup bar so subbed 1 pd kb pullovers... marked out my best guess at 400m...

1:55, 1:50, 1:47, 1:45, 1:43...
200m turn around... first 200 uphill and into the wind gave an added training bonus, felt OK... tried to keep it at 90% and felt better as I went... probably didn't warmup very well...

Jen Osborn @CFN said...

PART 2...3.5hrs after part 1

woahhh...that kicked the crap out of me!!! kept telling myself DAY OFF TOMM!!!!

1. unbroken butterfly 1:43
2. unbroken butterfly, all 20 in a row! 1:41
3. unbroken butterfly 1:49
4. dropped at 19. 1:53
5. dropped at 16. 1:39

shocked i could get 3 rounds unbroken...tried so hard to stay on with the last 2 rounds ...also shocked how slowwww those 400's were, was a 200 turnaround but still ...not happy about those! needs work!

Jay said...




Kevin said...


Part I.
A. 155, 165, 175, 175

B. 95, 105, 115, 125, 135

C. 175, 190, 205, 220, 235 *F on PP

Rested about five minutes and tried 230 on PP for a PR. Got it, then failed at 235 again.

Part II.
With Stahl, did it about twenty minutes after Part I.

Was hoping to keep the runs under 1:40, but legs were tight and heavy after yesterday. Pull-ups and burpees felt pretty good. Tried to keep the rest between the two the same for each set instead of pacing for fear of breaking the pullups.

Joel B. said...

AM training:
A: 140 for all (65% of 1rm pc)
B: 75, 75, 85X3
felt awkward at first but improved. tall sj was more awkward than jerk balance.
C. 175, 180, 185, 190 (new pr pp), 195 (failed pp barely but got pj and sj)
legs felt dead from yesterday, which left:

PM training 3.5 hrs later

1:21, 1:27, 1:31, 1:31, 1:36

this sucked the will right out of me...I mean I felt like hell. got all ub at least though. crap food on the weekend which made this a good reminder to get my shit together.

David said...


Fast, Unb, 1:28
Fast, Unb, 1:26
Med , 12,8 1:42
Slow, 7,7,6 1:42
Slow, 8,6,6 1:44

I'd like to blame sleep quality, lack of food intake, age, etc on the runs but the simple fact is I haven't run much this year and it shows.

mike mcnaughton@CFN said...

Snatch (8/23)

Today's Metcon:
3 rounds of burpees/pu: all ub
400: 1:37/1:39/1:40/1:37/1:32

DAVE X said...

Awesome video on the mainsite featuring Camille Leblanc-Bazinet. I'm speechless for once...

Also, Dmarsh gets a little face time in the beginning of the clip. Good stuff!

Paul Klein said...

Part 1
A. 155lbs all five sets
B. 100lbs all five sets
C. 1. 205.205.205
2. 210.210.210
3. 215.215.215
4. 220Fail.220.220
6. 220Fail.220.220fail (lost focus and dipped forward way to far)

Part 2.
1. ub, 1:51
2. ub, 1:50
3. ub, 1:53
4. ub, 1:51
5. ub, 1:52

k.jones said...

A: 185/195/205/215/225

B: 95/95/115/115/135

C: 185/195/205/215/225

Stayed lighter on b to get the feel. I also started too light on c could have gone alot heavier. Wasn't goin to have time for the second so rested 5 minutes then did death by clean and jerk at 135lbs. Was able to get 10 rounds and 10 reps

david83 said...

A) 185 for all sets
B.) 95, 115,120, 121 times 2 sets
Could have gone a little heavier but everything felt good and fast. Nice numbers everyone!!!!!!!!! Going to runs and pull-ups/burpees later. d

Yelvi said...

A. 155
B. 85
C. 185/195/195/205

Need to stay lighter on SJ and work speed. I can PP 205 but I couldn't stick the SJ. Kept pressing it out. Wont have time for Part 2 today because of duty. Ill make it up on Saturday PM.

Jonathan Thom said...

A. 145lbs
B. 95
C. 155-165-175-185

1:35 - 1:39 - 1:41 - 1:44 - 1:48

12/8 on pull-ups in rounds 4 and 5

No rest between workouts. Had to squeeze them in; I I moved into a new place. Bad sleep last night but didn't feel it too badly. Was I right in assuming that the 400m runs were to be done immediately after the pull-ups were done? Because that "90%" was definitely not my normal 90...

Anthony said...

A: 150 all sets
This felt fine and light. Shot some video and watched in slow-mo. Looks good.

B: 65-75
Kept these very light and worked for fast feet and a solid landing.

C: 155-165-170-175 (F on the PP at 175)


done at home. Got 3 sets in and it got dangerous fast with lightening.


Angelo Fosco said...

First part at 5:30 AM before work. Took a short nap after work and did P.M.

Burpees: All fast and unbroken.
Chin ups: All unbroken except for last set, 16-4.
Run: 1:33, 1:36, 1:50, 1:47, 1:51

Notes: Chins done on a thick pipe underneath bleachers. Couldn't wrap thumb around so grip was interesting. Burpees + Chins ranged from 40 - 75 secs.

Peps (Pete Seguin) said...

Not sure how accurate those times are because I used my GPS watch for distance and had to do a turn around at 200 meters.

All Burpees fast
All Pull-Ups unbroken (first 20 butterfly and then kipped the rest)

Not having hit the metcons much lately I tried reminding myself before each run to expect the hurt and discomfort that would surely com and to embrace the pain and hurt during the run as the objective. I challenged myself to expect and welcome that feeling instead of being surprised by it and letting the quitting part of the mind take over.

Now the physical part is a whole other ball game right now. I'm one sore dawg!

joey warren said...
This comment has been removed by the author.
joey warren said...

A. 175/175/185/185/185
B. 95/95/105/115/125
C. 175/185/195/205/215

All burpees fast
All pullups COVP unbroken
1:17/1:30/1:31/1:30/1:29 (200m turnaround)

brutal- 100 degrees here

brian cilento said...

1:12, 1:21, 1:26, 1:27, 1:20... guess i went out a little more then 90% on the first run

brian cilento said...

same with anthony, used a really think pipe for pull ups

mhamilton said...


A. 95,115,125,125,125
B. 115(f),95,95,95,95,75
C. 135,145,155,165(f SJ),175(f PJ)

Went way too heavy on B. to start. Tall jerk is an absolutely great movement for me to work. Focus on dropping under the bar with no upper body push.



Burpees were strong. All CUs were very broken. Runs were brutal. Shins and calves are still torqued from 1.5 weeks ago. Need some ice or something.

Marcus Filly said...

A. 180#
B. 125/125/135/140/145
C. 185/190/195/205/215

7hrs later subbed 35cals on the airdyne.... Not a wise sub, see splits

Burpees on round 3-5 were slow
Chins all unbroken
Airdyne Splits 0:50/1:03/2:08/2:00/2:14

Hahaha.... Norcal and I had a good laugh after this one. Crushed the legs. I need to get my ankle better so I don't have to airdyne anymore.

PTS said...

Part 2 on 13.5 hrs rest

1:18, 1:31, 1:32, 1:37, 1:37
all burpees fast and chins right away unbroken.

PTS said...

Part 2 on 13.5 hrs rest

1:18, 1:31, 1:32, 1:37, 1:37
all burpees fast and chins right away unbroken.

Brian Maier said...

Part 2:

Burpees fast
Chinups - all unbroken
Runs w/ 200m turnaround

Adam Rogers said...


Did 4 rounds. All unbroken pullups.

Run times were


dmarsh said...

Ha! Thanks for the shout Dave. Been hitting my own strength programming all summer and getting ready to jump back in here in time for the comp in September.

Hit a 200# snatch yesterday...a huge milestone for me!

Arjuna Smith @ CFN said...

part 2:

burpees felt fast except for last rnd
All pullups UB and fast

1:15, 1:20, 1:28, 1:34, 1:38

last rnd I was cramping up everywhere during run and after. Last time we ran I had the same problem. Never been a crampy guy. Been really strict with diet lately. Maybe I need to tweak some things. Or maybe I just need to buy some vagasil.

Pfeifdog said...

A. 195
B. 135
C. 205/225/235/245
Missed on final PJ (lost my balance)

15 minutes later

knee still tender so rowed 400m 2-5

chin-up where broken need to work on these, feel extremely out of shape today.

Chad Hall said...


A: 165 x 5
B: 95 x 5
C: 185, 205, 220, 230 (only push press), 230 (all failed)

"A" was fine. Felt good. Easy.

Really enjoyed B, especially the tall split jerks. Kept it light and hit it each time. The JB felt kinda awkward though.

230 is my current PP PR so happy to get that but disappointed didn't hit the jerks, just felt heavy to dip and drive.

PM (4.5hrs later)

Rowed 400M because of knee.

1. 1:21
2. 1:27
3. 1:28
4. 1:37
5. 1:17 ***


DNF round 5. Attempted 20 UB 4 separate times, got 16, 13, 13, 10. Grip was just smoked. By the time the row came I was about 10 minutes into round 5 so pushed hard, was pretty pissed. Burpees progressively slowed but quick for the most part.

Gassed hard after, starting to feel better now. Happy tomorrow is a rest day.

christa said...

A: 95/95/105/105/105
B: 75/75/75/85/85
c: 75/85/95/105/115/125
Push Press is my strength, Power Jerk and Split Jerk were my limiters. I went down to 65% of my max and worked drills to drop under the weight and get fast feet

1:39-20 unbroken
1:42-20 unbroken
1:39-dropped at 19
1:43-20 unbroken
1:39-dropped at 15
slacking on the chin ups and not pushing through :(

tj.hall said...

AM (done @ 1:45ish due to work)
A:130, felt good
B:115x3, 95x2, dropped due to fatigue and I wanted perfect form
C:155,175,180(F - all), 180, these were hard for me today

PM (done at 8:00ish)

Runs felt good even though the time dropped.

Scaled the pull ups to 15, wouldn't have been able to do 5 sets of 20 unbroken. I did the 15 unbroken, happy!

Pretty tired but feel good and excited to be improving. Thanks

Erik Luber said...



Last 400m was more like 97% effort

BK said...

Burpees fast
UB Butterfly felt solid.
Runs 200yurnaround. Harder as rounds rolled on to maintain.

Carrie McG said...

Part 1
A. 100# (65% of 1RM)
B. 55#
C. 95, 105, 110F, 100, 100

Cleans felt great, jerk balance/tall jerk was interesting. Really felt the drop under the bar I find that with jerks i drop my chest/elbows in the dip and it causes the bar to almost scrape down a bit on my chest causing serious redness/pain.. i need to fix that. it limits me and gets in my head.

Part 2 (1.5 hrs later)
Scaled to 13 UB pullups (probably could have done 15ish)
Sub 400m row for 1st 3 because of hip flexor injury, and last 2 rower was in use so did 2min on the airdyne.
2 min airdyne
2 min airdyne

this killed me and it was awesome. happy with the pullups though. i'll definitely be able to increase my unbroken reps!

Steve Howell said...


Burpees were fast
Pull Ups All unbroken butterlfy and fast.
times = 1:35/1:37/1:36/1:35/1:36 (200m turnaround)

* legs felt heavy as! on the turn around.

Krazy said...


All UB

NorCal Chris said...

A. 115# felt light and fast
B. 65,70,70,75,75
C. 95,115,135,155,165

Subbed 400m runs for Airdyne 35 calories (dropped to 30 after first set) :48/1:15/1:40/1:40/1:38

Pullups were unbroken for 2 rounds then heavily broken after that. Disappointed but I was a mess.

This was a total killer and I really suffered on the airdyne. Marcus, thanks brother! Fun and brutal.

Danielle said...


A.) All @ 75#
B.) 55#, 55#, 45#, 45#, 45# (TSC became much better once weight was lowered)
C.) 105# (PP,PJ,SJ), 115# (PP, PJ, SJ), 125# (F @ PP, dropped bar), 125# (PP, new PR, F @ PJ, SJ, my wrist hurt too much at this point)

Pulled my right calf during the second run, so I did 25 air squats, and 40cals on the bike instead of the rx’d. 12 unbroken pull-ups for all 5 rounds
1. 2.26 (Run)
2. 5.26 (finished the 400m at a walk)
3. 3.17 (Bike)
4. 3.32 (Bike)
5. 3.07 (Bike, thanks for the push team!)

First time pulling something, this sucks! ICE!!!

Danielle said...
This comment has been removed by the author.
dh said...

Part 1
A. 175,175,175,175,185 (felt fast)
B. 95 on all sets
C. 180, 190, 200, 210, 220 (PR on PP)

Part 2 raining at the house so I subbed 500 row per round
1. U,U,482 watts
2. U,U,365 watts
3. U,U,340 watts
4. U,U,328 watts
5. U,U,357 watts

burpees felt really good, chins good, but I felt gassed on the row. I think it was the combo of it preceded by the burpees and chins. Does anyone else feel like their row capacity fades if not rowing frequently?

Besser said...

Guy, might be able to help you out with your back if I had some more info or I could connect you with someone who could if you tell me where your at. It sounds like you have more of a functional problem.

PM workout
2:30, 2:36, 3:45 (15,5 chin-ups), 4:01 (chin-up 8,5,5,2)

107 degree heat wiped me out. Could not recover between sets.

Matt Mo said...

A. 145,155,165,175,185
B. 95, 95, 105, 115, 115
C. 145,155,165,175,185



all pull ups unbroken and all burpees fast. needed a lot of rest before pull ups on rds 4 and 5.

went light due to low back pain from over tight hips and hamstrings. its hard for me to keep up with the stretching.

Craig said...

A. 135/135/145/145/145
B. 75 for all
C. 185/195/200/205(f PP) made PJ/SJ.

a. quick and light. felt good
c. 3rd pull felt slow. slow hips.

PM as rx'd.
took about 3 breaths between movements.

Brent Maier said...


A PC+MHC: 5x80kg (176#)
B JB+TSplit: 105#
C PP+PJ+SJ: 70/80/85/92/97kg (213#) - Last set about killed me.

10 Min Rest, 3, 2, 1 go

All burpees were unbroken and fast. Tough holding it together for the PU's.

1) 1:27
2) 1:31
3) 1:34
4) 1:36
5) 1:31

My body was so done following the last run. Done with a capital D. I LOVE the Tall Splits... I get it! The Jerk Balance on the other hand is what I need work on. Driving and dropping and locking is tough for me.

Brent Maier said...

PU's were unbroken, worth mentioning considering I was either going to do it or die trying.

Dom said...


A. 185
B. 135, first time doing Jerk Balance. Really worked on pulling and speed.
C. 165, 185, 215, 235. should have done another round.


1:15 guessed on this. i didn't start the clock???
1:00 (pull ups 10,10)
1:05 "

need to work on my butterfly

Dom said...

Also, didn't run the full 400 meters. The track at our gym is slightly shorter.

Anonymous said...

Besser, what other info do you need. I'll try and fill in as best as possible.


Dustin said...

A) 185x5

B) 115x5 **Went light - Jerk balance definitely took some getting used to. Tall split jerks felt good - really worked on drive and quick feet**

C) 185, 195, 205, 215, 215. **Tried for 225 - failed on the push press on but was able to push jerk and split jerk 225. I was pretty happy.**

Rested 10 Minutes



Pullups and Burpees all unbroken with minimal rest in between. My pullups felt strong and fast. My diet has been spot on the past 3 days - I felt pretty good. The track that I ran on was a little short of 400 meters so my times were fast.

Besser said...


For starters: age, current symptoms (ie leg pain, numbness etc.), incident and how long ago. Movements that aggravate your symptoms. I don’t know how in-depth you want to go with this but this is what I do for a living so you let me know.

Sean Cummings said...

Took an extra day off due to feeling a bit under the weather yesterday.

Tried coming back today and doing yesterdays workout and re-injured my hip flexor at the bottom of the second snatch. After that couldn't get to full rom without pain so scaled to power snatch.

SGDL: 185# all 3 sets
Snatch: 95, 105, 115, 125, 135, 145*
*felt a bit of pain so shut it down.

Very frustrated right now on injury, was looking forward to squats.

Michael said...

Fast Burpees
Unbroken Pullups

Eric Montgomery said...

A. 150, 150, 150, 150, 150
B. 95, 95, 95, 105, 105, 105
C. 155, 165, 175, 185, 195

PM (6 hours later)
Cut to 3 rounds. 1:25, 1:27, 1:28 on runs. Burpees and pullups unb.

Notes: Kept A and B pretty light on AM. Felt weak on C--struggled a little at 195 when as of a few weeks ago I push pressed 207 for a double. Cut the PM because I was feeling spent from Fran yesterday and the AM part.

Stephen B. said...

didn't initially notice the 65% beside A., so I went for heavy singles...glad I did, as I hit an easy 225#(PR) on the power clean...once I realized my mistake, I did the WOD as rx'd:

C.185/195(f on pj...lost balance)/195/205/225(f on pp and pj)

rest 20 min

pm wod:

1:20/1:22/1:24/1:28/1:34...burpees fast and chins UB...

Ali Loach said...

You stole my earphones!
You better get 'em back to me or I'm sendin' my homies to ruff you up!

John@CFWC said...

Part 2:
1:22, 1:21, 1:24, 1:25. 1:31
All pullups unbroken, puked a little bit on last run. Fun.

Chris Castillo said...

1 UB :57 run 1:21
2 UB :59 run 1:29
3 UB 1:04 run 1:29
4 UB 1:04 run 1:38
5 UB 1:09 run 1:39

John@CFWC said...

Worth mentioning that the 400m run at our box has 2 turnarounds, unfortunately.

Brandon said...

All burpees, PU unbroken
Runs: 1:50/1:40/1:40/1:45/1:46

Brutal today...101 at 4:30 when I did this. Runs much slower than they normally are. Felt nauseated for 90 min after.

markus willard said...

A. 135lb
B. 95, 95, 105, 105, 100
C. 135, 155, 165, 170, 185(PP)

did pull ups first unbroken all rounds, burpees second...used approximate 400m distance, took 1:15 first run, 1:17, 1:23, 1:25, 1:23

Killer Double, thanks OPT, only been a few weeks on the program coming off a bikram yoga 6 month stint, feeling progress coming FAST; looking forward to improving daily

Ben Priestley said...

AM (1pm start time)
A. 120# x5
B. 65#,70,75,80,85
C. 135#, 145, 155, 157(pp-PR), 159(pp-PR)

PM (8:15pm start time)
1:39, 1:40, 1:42, 1:40, 1:41

Notes: AM - cleans were confident and solid. 4th and 5th set of B was my best. Was sticking the tall split jerks firmly. A 4# PR for push press at 159#. Was a well chosen set of weights today.
PM - Runs were 200m out and back. I took 20+ seconds between burpees and pullups on round 1&2. It's that unbroken qualifier that plays with my head, and I feel like I need to be recovered to go into the unbroken movement. I challenged myself to keep the transition to <10sec for Round 3 thru 5. My brain was protesting and panicking but once on the bar, I felt...okay! Found breath with the rhythm of the pullups quickly. This was a learning moment for me, a bit of a breakthrough.

Curt M said...


Last 2 sets of chins broke into 10's

Done on treadmill so #'s could be a little off.

Thad said...

Took a week off while on holidays so I started a day behind with yesterdays workout will catch up tomorrow .

Halting Snatch Deadlift
185, 215, 235
Squat Snatchs on the min
95, 100.5, 110.5 then115, 125,135,140
Snatch Pull
135, 145, 145
Back Squat
195 x 5 x 4

Heavy Evy said...

A. 154,159,159,164,164
B. 88,98,98,108,108
C. 158,173,182,199,220F,F pj done
My gym is finnally setting up an area for us to drop weights, I can't wait.

1:25,1:34,1:42,1:44,3:10(cramped up real bad and limped out the last 200m)
All UB but 4th set fell off at 13.

Man my running needs to get better.

Jon Sinclair said...

Part 2.

1:37, 1:37, 1:34, 1:38, 1:32

Chris Dunkin said...

1:17, 1:26, 1:32

Stopped. Not recovered from am.

Brian Gregory said...

Done at 1900

1:24, 1:26, 1:30, 1:32, 1:37

Runs up steep hill in subdivision (200 up and back)

Burpees and PU as Rx'd, approx 30sec rest on last 2 rds before PU's

Greg said...

No part B. Lots of rain and pain here. Gonna rest and recover. Ouch.

Jason Buzzard said...

A: 175,175,185,195,205
B: 135 for all
C: 155,165,175,185

Cleans felt good, I almost missed the 205. Part B just tried to focus on speed and C just hurt the whole time. I was shot after that. I couldnt do an am/pm so I went straight to part 2 after. Did 3 rounds and stopped, I was just worn out.

Marie Rochat said...

Travelled up to Portland/Vancouver and stopped in to visit all my friends at CrossFit Portland and CrossFit Fort Vancouver.

I ended up doing "Elizabeth" with a friend in Portland. The cleans felt great, but thew dips were a dirrerent story. I was down to singles for the last set. I hope I get that endurance back quick.

14:45 (full squat cleans)

Greg said...

Ok, so right after I posted this morning, I got over myself, did some serious mobility work, and since it's still raining like hell, and I have a little hand issue, did:

5 rds:
Rest 2:00

53-26-27-34-30 (170)

I still suck at these, and my conditioning rots, but I think I may keep doing this on the odd rest days in the early am or when I feel froggy on a non-double day.

ETC said...

A: 125,125,125,135,135
B. Difficult skill for me and it needs lotta work.
C: 165# x3 sets (time constraint)

A felt very sharp even with my legs tore up from the back squats with the 2 second pause in the hole.
B:Need more skill work in this area.
C: I worked up to a very difficult push press and then started the sets of 1.1.1. Working with heavy weights in this rep sequence is definitely the area I need to hit.

Anonymous said...

Besser, I'm 18, have been injured for about 8 months, no leg pain or referal down the leg, bending far forawrds aggrevates it and bending backwards feels like alot of pressure on my low back. Lots of cracking in my spine and hips, am currently trying some mackenzie exercises to see if they help. Sitting makes it feel the worst and lying down makes it feel better. Is best in the morning and worst at night.


Besser said...


I have some ideas for you. Shoot me an email at stephenbesser@gmail.com

irvine said...

A,B,C went well. i left my numbers at the gym, technique felt great.


all unbroken burpees and pullups
run splits:

all unbroken and fast

Robin Lyons said...

1. 135lbs
2. 75lb
3. 115/105/105/105lbs

James, should I drop wt. for the USAW comp? I am 72kg plannning to compete 69kg...any advice or suggestions.

Brandon said...

Playing catchup -
Monday 8/23 workout:
A. 185/205/225
B. 125/135/145, worked 155/160 and stopped because form broke
C. 185x3
D. 225/245/265/265

Felt good all in all...kept snatch dead light as the back is a little tight from lots of traveling lately.

Steve said...

A. 155lb
B. 95lb
C. 225(fail PJ/SJ),205,205,205,210

7 hours later

Burpees and C/U were fast and unbroken. Runs were rough.

DAVE X said...

I saw a couple people reference this yesterday, but for those you are interested in joint mobility and support, check out Kelly Starrett's new website:


This guy is very knowledgeable and friggin' histerical.


Scott Hoadley said...

Part 2

1. UB, 1:15
2. UB, 1:15
3. UB, 1:15
4. UB, 1:20
5. UB, 1:17

Angelo Fosco said...

Active rest day: 30 minutes of kung fu, 10 minutes of heavy bag work.

unit said...

warm up: 4 time

4 rounds
7 2pd kbs
5 hspu
20 burpee pullups
3 rounds
5 135lb squat clean
3 MUs
15 burpee pullups
2 rounds
30 DUs
15 wall balls
10 burpee pullups


10 min rest

A- 185 x5 sets
B- 95/ 95/ 115/ 135/ 155
C1- 185/ 205/ 205/ 185/ 185 (120 sec)
C2- amrap L pullups @ 31x1- 10/ 10/ 10/ 8/ 8, 120sec
D- back squat- 185x5, 255x5, 305x1

ring strength work
ring flys 3x5
ring supermans 3x5


Thad said...

A.5 x 140
B. 5 x 95
C. 155, 160, 165, 170, f.f.1/175

Runs 200m turn around
1:15, 1:19, 1:20, 1:29

Only did 4 sets and shut it down no energy left

Siu said...

A little behind on my posting so bear with me.

Saturday, 8/21 (done out at the lake before a beautiful day of wakeboarding)
21 KBS (1 pood)
10 burpees
21 SDHP (1 pood)
10 burpees
15 KBS
10 burpees
10 burpees
10 burpees

Tuesday, 8/24
(From 8/23)
B. Snatch – 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)

70lbs x 5
75lbs x 5
80lbs x 5
90×1, 95×1, 100×1, 105×1, 110×1 (5lbs PR)
Very happy with a 5lbs PR after 20 reps! Need to focus on keeping the bar closer to my body once it passes the knees but today, I shut my mind off and just threw the bar up as aggressively as possible. It kinda worked. Failed the attempt at 115lbs but after watching the video, the bar was high enough, I just have to get faster diving under the bar.

(From 8/24)
5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)
(scaled to 3 sets) 2:12, 2:15, 2:52 (last set of PUs were not UB and running turned into walking due to cramping)

Wednesday, 8/25 (had 30 mins before work dinner)
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light – work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

A. All at 95lbs, focused on faster elbows
C. 95lbs, 105lbs, 115lbs, 120lbs, 125lbs (5lbs PR on the PP)

PRM said...

Part 1
A. 135x5
B. 65, 85, 90, 85, 85
C. No bumpers, on the road, kept it safe: 135, 140, 145, 145, 145

Part 2
In hotel gym, did horizontal bar row with feet elevated instead of pullups, Treadmill refused to go faster than 6min/mile pace, so runs were 1:30's for all.

JRann said...

A. 135
B. 95/95/95/105/105
C. 155/175/185/190